EMOM workouts

Ready-made sessions you can run now. Each one opens in the timer with every minute filled in — change the weights, reps or movements before you start.

• 10-minute bodyweight EMOM

  10 minutes · EMOM every 1 min · None

  Ten minutes, nothing to set up. Odd minutes are 10 push-ups, even minutes are 15 air squats, five rounds of each. It is a good first EMOM, and a good one for a hotel room.

• 12-minute power clean EMOM

  12 minutes · EMOM every 1 min · Barbell and plates

  Five power cleans, every minute, for twelve minutes. A single movement repeated is the simplest EMOM there is, and it is a good way to practise the lift under a little fatigue.

• 12-minute pull-up and toes-to-bar EMOM

  12 minutes · EMOM every 1 min · Pull-up bar

  Five pull-ups on odd minutes, six toes-to-bar on even minutes, six rounds. It is built for practising bar skills while fresh enough to keep them clean, not for exhausting you.

• 16-minute dumbbell EMOM with a rest minute

  16 minutes · EMOM every 1 min · Dumbbells

  Three movements and a rest minute, four times round. The rest minute is part of the design, not a gap: it lets you use a heavier pair of dumbbells than you could on a straight run of work.

• E2MOM 16: squat snatch and box jump

  16 minutes · E2MOM every 2 min · Barbell and plates, Box

  E2MOM means every two minutes on the minute. Three squat snatches and six box jumps, then whatever is left of the two minutes is rest. Eight rounds makes sixteen minutes.

• 16-minute row and double-under EMOM

  16 minutes · EMOM every 1 min · Rowing machine, Jump rope

  A 200 metre row on odd minutes, 40 double-unders on even minutes, eight rounds. A cardio EMOM in which the rowing and the skipping are both set by distance and count, not by time.

• 20-minute kettlebell EMOM

  20 minutes · EMOM every 1 min · One kettlebell

  One kettlebell, four movements, twenty minutes. The minutes rotate through a hinge (swing), a squat, a push and a pull-and-press, and the cycle repeats five times.

• 20-minute swing and burpee EMOM

  20 minutes · EMOM every 1 min · One kettlebell

  Two movements that compete for your breathing. Twelve swings on odd minutes, eight burpees on even minutes, ten rounds of each. There is no skill to think about, only the pace.

Stop if something hurts. If you have an injury or a health condition, check with a professional before trying a new workout.Privacy